Introduction to Mindfulness_349810_bookemon_ebook.pdf Coaching and Practising Mindfulness | Seite 161

Remember, your aim isn’t to get rid of the unpleasant experiences but
rather to let go of the struggle and willingly accept them instead.
However, people often do find, as a kind of side-effect, that
unpleasant experiences may reduce as a result of acceptance strategies
like this.
Brief Mindfulness Script
Step One: Mindfulness of the Here and Now
Pause for a few moments to become more mindful of yourself.
Notice how you’re currently using your body and your mind, right
now, in the present moment. Take a step back from your thoughts
and allow yourself to acknowledge and accept any unpleasant feelings
you might be having, such as tension, pain, or anxiety. Be aware of
yourself as the detached observer of your thoughts and feelings.
Throughout life you’ve experienced literally millions of different
thoughts and feelings and observed many different things. Your
current thoughts and feelings are transient, just what you happen to
be experiencing right now, sooner or later your attention will move
on to other things, and then sometimes it may return to these
experiences again.
For now, just be aware of what you’re currently experiencing, from
moment to moment, without evaluating it, analysing it, or interpreting
it. You can have your eyes open or closed, be standing or sitting, it
really doesn’t matter. Just allow yourself to pause and become
mindful of your experience for a few moments. If your mind
wanders, that’s fine, just acknowledge the fact and bring your
awareness patiently back to the exercise you’re doing.
Step Two: Grounding Attention in the Breathing
Now gradually narrow your focus of attention on to the sensations of
your breathing. Don’t try to change your breathing, don’t try to stop
it from changing, just breathe naturally. Accept what your breathing
feels like and make room for it to do whatever it wants, let go of any
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